Boiled sweet potatoes: An extremely healthy dish

Eating boiled sweet potatoes has many health benefits. It helps reduce blood sugar levels, is good for digestion and the heart.

Here's why people should boil sweet potatoes instead of baking, frying or microwaving them, according to Times of India .

Easy to digest

Boiling softens the potatoes and makes them easier to digest, as the heat and water break down the complex starches. This is especially beneficial for people with sensitive digestive systems, children, the elderly, or those recovering from illness.

Additionally, boiling increases the amount of resistant starch, especially when the potatoes are cool. Resistant starch acts like prebiotic fiber, feeding the beneficial bacteria in the gut, supporting intestinal balance, improving digestion and long-term health. Overall, boiled sweet potatoes are a simple choice for maintaining gut health.

Boiling makes potatoes soft and easy to digest, as the heat and water breaks down complex starches.

Photo: AI

Low glycemic index

Boiled sweet potatoes retain a lot of water, releasing starch (carbohydrate) slowly, which is especially good for people with diabetes, insulin resistance or those who want to maintain stable energy all day.

A study published in the Journal of Nutrition and Metabolism showed that boiled sweet potatoes have a glycemic index (GI) of about 41-50, much lower than baked or roasted sweet potatoes (ranging from 79-94).

This difference is because boiling increases the moisture content of the potato and dilutes its natural sugars, making it digested more slowly. On the other hand, baking or roasting dehydrates the potato, concentrating its sugars, making it absorbed more quickly, like raisins versus grapes.

Boiled sweet potatoes retain many antioxidants

Sweet potatoes are rich in natural antioxidants, especially anthocyanins and carotenoids. The anthocyanins in purple sweet potatoes help reduce inflammation and protect cells from oxidative stress. Orange sweet potatoes are rich in beta-carotene, which supports immunity, eyes, and skin regeneration. Boiling and steaming sweet potatoes help retain more antioxidants than baking or frying.

Sweet potatoes should be boiled with the skin on.

To retain maximum nutrition, sweet potatoes should be boiled with the skin on, as the skin contains a lot of fiber, vitamins, and antioxidants. Wash the potatoes before boiling. If desired, you can peel the skin after the potatoes are soft.

Source: https://thanhnien.vn/khoai-lang-luoc-mon-an-cuc-tot-cho-suc-khoe-185251201225431252.htm